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Weightlifting Week Starting 20/02/17

Just a reminder for anyone looking to compete at the Bullpen Fitness Weightlifting Open on the 18th of March that entries close on the 1st of March, so get them in soon!

Monday

Clean & Jerk – find heavy 2, then same weight/1 rep x 3 sets

Split jerk (5s pause in split) – 70-75%/2 reps x 4 sets

Back Squat – 3/3 at heavy 5 weight from 23/1/17

Hanging Leg Raise + Strict Press – 10 reps + 10 reps x 3 sets

Wednesday

Muscle Snatch + OHS – 2+2 reps x 4 sets at top weight

Snatch – 90%/1 reps x 4 sets

Floating Snatch Deadlift – 90-100% of snatch /4 reps x 3 sets

Banded Shoulder External Rotations + GHD Back Extensions – 12 reps + 10 reps x 3 sets

Friday

Clean Pull Under – ~50%/3 reps x 4 sets

Clean + Front Squat + Jerk – 1+2+1 reps x 4 sets, 1+1+1 reps x 3 sets

Front Squat – 85%/3/3

Side Plank + Pendlay Rows – 30 seconds each side + max reps x 3 sets

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